Program Design: Strength Training Exercises

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Questions and Answers

What is the correct order of exercises recommended during a training session?

Power, Core, Assistance (correct)

Core, Assistance, Power

Assistance, Core, Power

Core, Power, Assistance

Which method allows athletes to recover more fully between exercises?

Alternating single-joint exercises

Alternating upper and lower body exercises (correct)

Using only compound sets

Performing all exercises consecutively

In the context of strength training, what defines a superset?

Alternating between upper and lower body exercises

Two exercises for the same muscle group

Performing the same exercise twice in succession

Two sequential exercises for opposing muscles (correct)

What type of exercises are considered Power exercises?

Power clean, push jerk (C) Signup and view all the answers

Which of the following is an advantage of circuit training?

Improved recovery between exercises (C) Signup and view all the answers

What distinguishes a compound set from a superset?

A compound set targets the same muscle group (B) Signup and view all the answers

Which of the following exercises is an example of a pushing exercise?

Shoulder press (D) Signup and view all the answers

Which exercise order primarily focuses on multi-joint movements?

Power, Other Core, Assistance (D) Signup and view all the answers

What is the guideline for scheduling resistance training sessions?

Include at least one rest day, but not more than three days, between sessions targeting the same muscles. (A) Signup and view all the answers

What is the recommended training frequency for many athletes?

Three workouts per week. (D) Signup and view all the answers

Which of the following factors does NOT influence training frequency?

Athlete's height. (C) Signup and view all the answers

How does training status affect training frequency?

Novice athletes require more rest days than experienced athletes. (A) Signup and view all the answers

Which type of athlete might benefit from a split routine?

Intermediate or advanced athletes. (B) Signup and view all the answers

What is the primary reason for alternating 'heavy' days with 'light' days for advanced athletes?

To stimulate strength gains while allowing for recovery. (D) Signup and view all the answers

When might an athlete need to prioritize time-efficient exercises?

When they have limited training time. (B) Signup and view all the answers

What is the main consideration when determining training frequency for athletes who train with maximal or near-maximal loads?

The recovery time required between sessions. (A) Signup and view all the answers

Which exercise category emphasizes loading the spine directly or indirectly?

Structural Exercises (C) Signup and view all the answers

Which of the following exercise types would be considered MOST sport-specific for improving jumping ability?

Plyometrics (A) Signup and view all the answers

What is the SAID Principle?

The principle that states training should be specific to the desired outcome (C) Signup and view all the answers

What is the role of the antagonist muscle during a movement?

The antagonist muscle is the muscle being stretched during the movement (A) Signup and view all the answers

Why is it important to assess an athlete's exercise technique experience before designing a training program?

To ensure the athlete is performing the exercises with proper form (D) Signup and view all the answers

Which of the following is NOT a factor to consider when designing a strength and conditioning program?

Athlete's nutritional habits (A) Signup and view all the answers

What is the primary reason for using assistance exercises?

To address specific muscle imbalances (A) Signup and view all the answers

Which of the following BEST describes the relationship between the agonist and antagonist muscles?

They work against each other to control a movement (C) Signup and view all the answers

Study Notes

Program Design: Exercises

Program design focuses on exercises for strength training.
Exercise selection depends on various factors.

Exercise Selection

Exercise type, experience, equipment availability, and training time are factors in selection.
Core and assistance exercises are categorized by their muscle recruitment and joint involvement.
Core exercises involve multiple joints and large muscles, while assistance exercises involve a single joint and smaller muscles.
This can be considered for injury prevention and rehabilitation.
Structural exercises focus on spine loading (directly or indirectly), while power exercises involve fast, explosive movements.
Sport-Specific exercises mimic movements in the sport to improve performance through training specificity.
Exercise technique experience is crucial; athletes should demonstrate exercises and receive instructions.
Availability of equipment and training time limits which exercises or training programs are used.
Muscle balance considers equal strength across opposing muscle groups (agonist & antagonist).

Frequency

Training status, sport season, training load, exercise type, and other training influence frequency.
Athletes must consider needed rest days between training sessions.
Novice athletes may require only 2-3 training sessions per week.
Advanced athletes may need 4-7 training sessions per week, but this varies based on training status.
Training frequency depends on overall physical stress.
Factors to consider for frequency include aerobic/anaerobic activities or physically demanding occupations.

Exercise Order

Exercise order is the sequence for resistance exercises in a training session.
Resistance exercises should be performed as a sequence in each training session.
Power, other core (multijoint), and then assistance exercises.
Upper and lower body exercises should be alternated.
Pushing and pulling exercises can be alternated to improve recovery and muscle recruitment.
Supersets and compound sets involve sequential exercises to target opposing or the same muscle groups.

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Description

This quiz explores the fundamentals of program design focusing on strength training exercises. You'll learn about exercise selection based on factors such as experience, equipment availability, and training time, as well as the distinction between core and assistance exercises. Understand the importance of technique and its role in injury prevention and performance enhancement.